Unhealthy Sleep Weakens the Immune System

These mistakes are reducing the benefits of sleep

As the viral epidemic shows its effects at full force, a strong immune system plays a key role in protection. In this context, healthy sleep, along with proper nutrition and regular exercise, emerges as an essential component of a robust immune system! Acıbadem University Atakent Hospital Neurology and Sleep Disorders Specialist Prof. Dr. Murat Aksu stated "Healthy sleep is essential for the immune system to function properly. We are well aware that irregular and unhealthy sleep causes serious problems in the synthesis of certain proteins in the immune system, and consequently very serious issues in the immune system." Emphasizing that healthy sleep, which plays an important role in strengthening immunity and fighting disease, has its benefits reduced by certain mistakes, Prof. Dr. Murat Aksu explained 9 mistakes and offered important warnings and recommendations. The viral epidemic, an inevitable part of winter months, creates much more serious risk this year with various viruses and bacteria-caused diseases. Simple yet effective measures we can take to protect ourselves from diseases presenting with complaints similar to viral infections—sore throat, cough, headache, high fever, muscle and joint pain—are of vital importance. Among effective preventive measures such as healthy nutrition, hygiene and regular exercise is healthy sleep! Neurology and Sleep Disorders Specialist Prof. Dr. Murat Aksu of Acıbadem University Atakent Hospital noted that scientific studies have demonstrated that healthy sleep plays a very important role in protection from disease and strengthening immunity, stating "One of the most important functions of sleep is the performance during sleep of certain syntheses and biochemical reactions that cannot be accomplished while awake during the day. During sleep, certain toxic substances found both in the central nervous system and in other organs of the body can be eliminated from the body. Healthy and adequate sleep is essential for the immune system to function properly."

Unhealthy and insufficient sleep leads to serious problems!

Unhealthy and insufficient sleep causes problems in the synthesis of certain proteins in the immune system and serious issues in immune function, both creating conditions for disease and slowing the recovery process of illness. Prof. Dr. Murat Aksu emphasized that certain rules must be followed for sleep to truly demonstrate its positive effects, stating that the primary rule is ensuring sufficient secretion of melatonin hormone. Noting that scientific studies indicate that the melatonin hormone secreted in darkness strengthens immunity and its deficiency negatively affects immunity, Prof. Dr. Murat Aksu stated "There are very important studies regarding the importance of melatonin. For melatonin hormone to be secreted and for the positive effects of melatonin hormone on other cells to be seen, a dark environment is essential. If there is light, if we are exposed to light or if we are exposed to blue light reflected from tablet, phone, computer and television screens, since the brain perceives blue light as daylight, melatonin secretion suddenly stops and our sleep becomes fragmented, and while we lose the positive effects that melatonin would provide, we are exposed to its negative effects. Scientific research shows that people with melatonin deficiency experience more viral infections and bacterial diseases, and the disease progresses more severely."

You must be asleep between 11:00 PM and 2:00 AM at night!

While noting that ideal sleep duration varies from person to person, Prof. Dr. Murat Aksu stated that every healthy person needs at least 6 hours of sleep, emphasizing that sleep between 11:00 PM and 2:00 AM is particularly important, saying "Between 11:00 PM and 2:00 AM, our organs function differently. The melatonin hormone is especially secreted more during these hours. If there is no other compelling reason, it is very important to be asleep during these hours."

Avoid these mistakes!

• Using a night light or sleeping with the curtains open
• Sleeping in front of the television or in a noisy environment
• Being exposed to blue light reflected from tablet, computer, and television screens
• Sleeping in a very warm environment
• Going to bed late at night and being awake between 11:00 PM and 2:00 AM
• Sleeping somewhere other than a bed (daybed, sofa)
• Engaging in activities that prevent body and brain rest before sleep
• Consuming caffeinated beverages and eating a few hours before sleep
• Getting into bed thinking about problems